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GemTime Online Gym Workouts

Workout videos will be available to you every Monday, Wednesday and Friday at 8:01 am UTC/GMT (In North America: 3:01 am EST/12:01 am PST); just log in and get going.

💪🏾 Full-Body Muscle Focus Day

 

A Full Body Conditioning day, finished with cardio at the end, could be done in as little as 65-75 minutes total once you learn the exercises and no longer need to watch all the videos. I do recommend you watch the videos for your first few weeks or so to get the hints on how to properly perform each one.

Advanced should repeat all sets 5x, Intermediate 4x and Beginner 3x. 12

 

Warm Up

  • 5 minutes Cardio (treadmill, bike, etc.)

Barbell Rows » 8-10 reps

  • Engage core, bend knees slightly
  • Pull back, following knees up angled legs—don't shrug
  • Control down

Lean-Forward Lunges with Dumbbells » 8-10 each side

  • Dumbbell in each hand at side of body
  • Step one leg out, knee does not go forward
  • Lean torso forward
  • Push away, alternate sides

Plank Walks Hands to Elbows » 10-12 reps

  • Push Up position
  • Down to elbow on one arm; then other arm down
  • Come up with the same first arm then the other
  • Repeat other side (both sides are one rep)

Repeat above 5x
Check to track:       

Leg Presses » 12-15 reps

  • Never lock your knees or be on toes
  • Make sure back is firmly against seat

Plate Shoulder Front Raises » 10-12 Reps

  • Stand wide, relaxed with weight plate in two-handed grasp
  • Raise plate straight up until you can almost see through hole
  • Relax traps, control on the way down

Repeat above 5x
Check to track:       

Lat Pulldowns » 10-12 reps

  • Wide Grip
  • Lean slightly backwards; shoulders relaxed
  • Pull down; moving just in front of nose
  • Engage then slowly up

Tricep Extensions with Cable Rope » 10-12 reps

  • Grasp rope, leaning slightly forward, relax neck and shoulders
  • Keep upper arm still
  • Pull down with forearms, pause and slow up

Rockbacks » 15-20 reps

  • Sit comfortably (on mat if needed), with legs bent in front of you
  • Chest up; not hunched
  • Hands in front of heart, crossed to shoulders or on head
  • Lean back as far as you can keeping feet on floor, hold then repeat

Repeat above 5x
Check to track:       

Cardio

  • 5 min of one cardio movement/equipment
  • 4 min of one cardio movement/equipment (pick something more challenging then prior)
  • 3 min of one cardio movement/equipment (pick something more challenging then prior)
  • 3 min of one cardio movement/equipment (pick something more challenging then prior)

Total of 15 min of cardio with 4 different movement

Or

  • 15 minutes one one movement

Cool Down / Stretching

skz